9/21/20 Weekly WOD Review


Run ~ 2:00

Squats/Thrusters ~ 1:00

Cals ~ 1:00

Total Time/Round ~ 3:30 – 4:00


Happy Monday! I’ve included some projected times to encourage you to pick a variation that gets you close to those time domains above. Doesn’t have to be exact though, think give or take :10 – :20 seconds! If you have trouble picking a version, please talk to one of your coaches to get close to those numbers. I tested this one for you guys over the weekend, and anything longer than 4:30/round really starts to take the fun and intensity away. Enjoy your intervals today!


5 Rounds

403m Run

10 Goblet Squats (Thrusters 75/55) (Thrusters 95/65)

12/10 Cals any Machine

– 1:00 rest in between rounds –


*Score = Total Time




Today’s strength focus will be on learning or re-establishing the overhead barbell position. Please take advantage of today’s format as it gives you a chance to really understand and develop the mechanics to press overhead properly without the added effect of an elevated heart rate. The goal would be to then transfer what you’ve learned today into the next time we have overhead movements in a metcon or any other strength format. Important day!!!


As for the second movement in your Alt EMOM, you guys will have some control over what you want to get out it. You’ll have an option to pick a more cardio-focused option, or an accessory-focused option. Depending on what you feel you need more of, go for it! This is your chance to pick your fate 😉



14:00 Alt EMOM

1) 1 Power Clean + 3 Push Press

2) Member Choice: See Below


Member Choices – Pick 1

  1. a) 1:00 Max Cals any Machine
  2. b) 1:00 Run (~200m)
  3. c) 1:00 Strict Pull Ups, Ring Rows, or Double KB Bent Over Row


*Options A and B are more focused on cardio

*Option C is more focused on accessory



2:00 Max Russian KB Swings 53/35 (70/44) (American KB Swings 70/44)


– rest 1:00 –


2:00 Max Down Ups (Burpees)


*Score Each Movement Separately




The class will be split up today as needed. In general, I encourage RxD or relatively newer members pick to do Part A first as to approach the barbell as fresh as possible. In doing so, fatigue won’t make as big of a factor in that order.


Adv, Beefy, or folks that feel comfortable with Power Cleans, go ahead and perform Part B first. This way, it’ll make the barbell a little spicier for you!



9:00 AMRAP

10 Sit Ups (5 Toes to Bar) (7 Toes to Bar)

5 Power Cleans 95/65 (7 Power Cleans 95/65) (10 Power Cleans 115/75)


– rest 4:00 –



9:00 AMRAP

10 Wall Balls (15) (20)

5 Box Jumps (7) (10)


*RxD – Start on Part A

*Adv and Beefy – Start on Part B




Run ~ 3:00 – 4:00

Snatches ~ 1:00

Double Unders ~ :30 – 1:00

Total Time ~ 13:30 – 18:00


Similar to Monday, I’ve included some time domains for each movement above. If you need to, again, work with a coach to help get you into those time domains. As I mentioned earlier, it’s ok to be around :10 – :20 from those numbers. In doing so, you’ll get a nice fun and enjoyable workout!


3 Rounds

603m Run (800m)

20 DB Snatches 45/25 (Alt DB Snatches 50/35) (Power Snatch 75/55)

20 Double Unders (40) (75)




PLEASE be a little patient with us as we try and incorporate Back Squats into our programming again! Nabil was kind enough to build some new portable squat stand s for all of us. Anyway, we’ll split the class into to groups for the most part. Essentially, RxD folks and fairly newer members please perform your Back Squats first to introduce or re-build the movement mechanics.


Adv and Beefy folks, please start on the Metcon for an added spice factor!


A) 12:00 Clock

Back Squat



*Max 6 people


*Stay light, build or rebuild mechanics, and to try and stay on task for the 12:00 squat session


– rest 4:00 –


B) 12:00 AMRAP

50/35 Cals any Machine

10 Power Cleans 95/65 115/75 135/95

40/30 Cals any Machine

10 Power Cleans 95/65 115/75 135/95

30/20 Cals any Machine

10 Power Cleans 95/65 115/75 135/95

20/15 Cals any Machine

10 Power Cleans 95/65 115/75 135/95


*Max 6 people


*Rxd – Start with Part A

*Adv & Beefy – Start with Part B




Time Trial Day!!! Let’s break some records!!!!


Or just have a good cardio session!


Do your best on your time trial, we haven’t talked much about pacing these over the past few months. But in general, if you start out fast, chances are you’re not going to finish that fast. However, there is a huge possibly that you’ll be miserable for the entire time trial if you start out too fast.


So! How do you approach it? Easy! Just like every other metcon you’ve done! Start out at a moderate pace, but as you are going through your time trial, be sure to leave a little extra in the tank for a final PUSH! That’s a really good place to start in terms of learning how to pace, down the road we encourage you to ask your coaches about different mental game techniques that might work for you! Hope that helps!


– 0:00 –



Time Trial:

1 Mile Run -or- 2k Row -or- 100/70 Cal Bike


– 12:00 –



7:00 AMREP

1 Russian KB Swings 53/35 70/44 (American KB Swings 70/53)

1 Box Jump Overs













All 3 versions have the same movements essentially, but the order differs to maximize each level.


RxD – Attack the Power Clean first and relatively more fresh. Use the Cals as an active recovery station and prepare for another round of Power Cleans. Goal will be to get comfortable with cycling a barbell with a little more fatigue than you may be used to..


20:00 Alt EMOM

1) 1:00 Max Hang Power Cleans 95/65

2) 1:00 Max Wall Balls

3) 1:00 Max Down Ups

4) 1:00 Max Cals any Machine



Adv – Start the workout with Wall Balls in order to make the Power Cleans a little spicier. Please be sure you are comfortable cycling Hang Power Cleans before attempting this version. As for the Cals at the end, you can choose if you want to use it as an active recovery station or if you want to really go for it! Overall goal will be to stay as consistent as possible throughout the workout. Limit the variance of reps between rounds by + or – 3.


20:00 Alt EMOM

1) 1:00 Max Wall Balls

2) 1:00 Max Hang Power Cleans 115/75

3) 1:00 Max Burpees

4) 1:00 Max Cals any Machine



Beef – Goal is to improve on each station or stay consistent on each movement. Do your best to avoid allowing yourself to get less reps than the round before. Folks who choose this version should be willing to push themselves, should be comfortable with cycling a barbell at high fatigue, and understand how to stay safe in the middle of a workout.


20:00 Alt EMOM

1) 1:00 Max Cals any Machine

2) 1:00 Max Bar Facing Burpees

3) 1:00 Max Wall Balls

4) 1:00 Max Hang Power Cleans 135/95